Healthy Menu Ideas for Winter: Menu 18

This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day. See Daily Recommendations for a Healthy, Balanced Diet

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
Meal Ingredients Calories/Serving
Breakfast French Toast, Clementine, Milk

French toast
2 slices whole wheat bread
1 egg, scrambled
¼ cup (2 oz) low-fat milk
Dusting of powder sugar or cinnamon sugar

1 medium clementine
1 cup (8 oz) low-fat milk
372 calories
Lunch Chicken Salad, Yogurt, Apple

3 oz chicken, skinless, cooked
2 cups greens (spinach, romaine, spring mix, etc.)
1 cup mixed vegetables (carrots, peppers, onions, etc.)
2 Tbsp salad dressing, low-fat

1 container (8 oz) yogurt, low-fat
1 medium apple
16 oz water
520 calories
Dinner Easy Peasy Pasta, Garden Salad, Milk

Easy Peasy Pasta
Combine frozen peas, whole wheat pasta, ricotta and Parmesan cheese, parsley, olive oil, lemon zest, and grape tomatoes—ready in 20 minutes! See Recipe

1 ½ cups garden salad (greens, vegetables, nuts)
2 Tbsp salad dressing, low-fat
1 cup (8 oz) low-fat milk
716 calories
Snack #1 Peanut Butter & Bananas

1 medium banana
1 Tbsp peanut butter, low-sodium
1 5-inch whole wheat pita, toasted
Slice bananas, spread peanut butter on pita and top with sliced bananas.

16 oz water
320 calories
Snack #2 Persimmon Sorbet

1 medium persimmon Video: How To Make Sorbet

16 oz water
120 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,048
% Fat: 20%
% Saturated Fat: 6%
% Carbohydrate: 59%
% Protein: 21%
Sodium: 1,902 mg
Cholesterol: 300 mg
Fiber: 46 g
Vitamin A: 248%
Vitamin C: 282%
Calcium: 154%
Iron: 75%
Grains: 6 ¾ oz
Vegetables: 4 cups
Fruit: 4 cups
Milk: 3 ½ cups
Meat & Beans: 5 ½ oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • Protein: 10-35%
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Saturated fat: <10% of calories
  • Total fat: <35% of calories (unless naturally occurring)
  • Cholesterol: <300 mg
  • Salt: <2,300 mg*
  • Fiber: 28g/2,000 calories
  • Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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